Workout of the Day (WOD)

Friday 6/9/17

Just a reminder that we will be doing some spring cleaning at the gym this weekend so please make sure to take all your gear home. This does include ropes, I noticed there were still several hanging on the wall yesterday. Once we've cleaned out the old, unused ropes, your personal ropes can come back. Don't forget about shoes, wrist wraps, bags, yoga mats, belts, etc. Check the box by the door too. A lot of sweatshirts and other clothing has started to accumulate. Thank you.

WOD:
15 Thrusters (Mx 65/35 Same weights the whole WOD, Rx Swap weights  - 95/65)
200m Run
20 Thrusters (Rx 75/45)
400m Run
30 Thrusters (Rx 65/35)
800m Run

WOD: FB Version, change the weights on your own during the WOD
15 Thrusters (135/95)
200m Run
20 Thrusters (95/65)
400m Run
30 Thrusters (65/35)
Run 800 meters

Post WOD Strength:
Shoulder work
3 Sets of 10 Lateral Raises w/dumbbell

3 Sets of 10 reps Front raises

3 Sets of 10 reps bent over lateral raises

Today's Workout



Tomorrow's Workout